The daily potassium requirement in the body is 3,400 mg for men and 2,600 mg for women. Failing to take the recommended amount can disrupt normal fluid levels and impact muscle contraction and blood pressure.
Here are the five best foods that can help meet the daily potassium requirement.
1. Raisins
Raisins are not only packed with natural sugars, but they’re also rich in potassium. A quarter cup serving contains 298 mg of potassium.
2. Apricots
Whether raw or cooked, apricot fruits provide 465 mg of potassium per quarter cup. They also contain natural sugars, Vitamin A, fiber, and antioxidants.
3. Chicken Breast
If you’re managing weight, chicken breast is an ideal potassium source because it has low fats and calories. A 3-ounce serving offers 242 mg of potassium.
4. Lentils
Lentils are a rich source of proteins, potassium, fiber, and iron. From one cup, you can get 731 mg of potassium.
5. Prunes
Apart from having digestive benefits, prunes are a powerhouse of potassium. A quarter cup contains 293 mg of potassium.
6. Soybeans
In addition to cramming proteins, soybeans also contain potassium. A half cup gets you 443 mg of potassium.
7. Kidney Beans
Kidney beans are tasty and compatible with all sorts of dishes. They’re also nutrient-rich – you can get 607 mg of potassium from one cup.
8. Potatoes
Potatoes outshine sweet potatoes in potassium content. A medium-sized potato contains 926 mg of potassium, while a sweet potato contains 700 mg.
9. Banana
Sweet and accessible, a medium-sized banana packs 422 mg of potassium. It also offers digestive benefits because it’s rich in fiber.
10. Spinach
Spinach is not only vitamin-rich, it’s also a potassium source. From two cups of spinach, you get 292 mg of potassium.
